{"id":312640,"date":"2020-12-02T20:31:00","date_gmt":"2020-12-02T19:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312640"},"modified":"2024-05-28T11:54:07","modified_gmt":"2024-05-28T09:54:07","slug":"cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/","title":{"rendered":"Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/#Dar_masa_mea_musculara_nu_se_va_diminua_daca_fac_miscare_doar_cu_propria_greutate\" title=\"Dar masa mea muscular\u0103 nu se va diminua dac\u0103 fac mi\u0219care doar cu propria greutate?\">Dar masa mea muscular\u0103 nu se va diminua dac\u0103 fac mi\u0219care doar cu propria greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/#Cum_ar_trebui_sa_arate_antrenamentul_de_acasa_fara_accesoriile_fitness\" title=\"Cum ar trebui s\u0103 arate antrenamentul de acas\u0103 f\u0103r\u0103 accesoriile fitness?\">Cum ar trebui s\u0103 arate antrenamentul de acas\u0103 f\u0103r\u0103 accesoriile fitness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/#10_moduri_de_a_face_antrenamentul_de_acasa_mai_interesant\" title=\"10 moduri de a face antrenamentul de acas\u0103 mai interesant\">10 moduri de a face antrenamentul de acas\u0103 mai interesant<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-faceti-antrenamentul-de-acasa-mai-interesant-chiar-si-fara-accesorii-fitness\/#Ce_trebuie_sa_tineti_minte\" title=\"Ce trebuie s\u0103 \u021bine\u021bi minte?\">Ce trebuie s\u0103 \u021bine\u021bi minte?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dac\u0103 nu ave\u021bi o sal\u0103 de fitness la domiciliu, atunci trecerea de la un centru fitness la antrenamentul de acas\u0103 poate fi destul de plictisitoare. Din p\u0103cate, genuflexiunile sau ridicarea de greut\u0103\u021bi cu &#8220;ce se g\u0103se\u0219te prin cas\u0103\u201d e posibil s\u0103 nu reprezinte o provocare at\u00e2t de mare. <strong>Cu toate acestea, pute\u021bi face diferen\u021ba chiar \u0219i atunci c\u00e2nd v\u0103 antrena\u021bi acas\u0103 f\u0103r\u0103 accesorii!<\/strong> Trebuie doar s\u0103 v\u0103 familiariza\u021bi cu c\u00e2teva sfaturi pe care vi le vom prezenta \u00een articolul de ast\u0103zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Dar_masa_mea_musculara_nu_se_va_diminua_daca_fac_miscare_doar_cu_propria_greutate\"><\/span>Dar masa mea muscular\u0103 nu se va diminua dac\u0103 fac mi\u0219care doar cu propria greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\" data-rich-text-format-boundary=\"true\">Ve\u021bi \u00eencepe s\u0103 pierde\u021bi proteine musculare, cel mai devreme, \u00eentre <strong>10 \u0219i 14 zile f\u0103r\u0103 antrenament.<\/strong> Totu\u0219i, sim\u021bi\u021bi c\u0103 masa voastr\u0103 muscular\u0103 este mai sc\u0103zut\u0103 dup\u0103 c\u00e2teva zile f\u0103r\u0103 antrenament? Acest lucru se datoreaz\u0103 <strong>pierderii glicogenului muscular \u0219i a apei<\/strong>, care este cauzat\u0103 de pauz\u0103.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">Av\u00e2nd \u00een vedere faptul c\u0103 recomandarea de baz\u0103 pentru un plan de antrenament stabilit \u00een mod corespunz\u0103tor este de 3-4 antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, cu 3 exerci\u021bii pentru o parte muscular\u0103 mare \u0219i 2 exerci\u021bii pentru o parte muscular\u0103 mai mic\u0103, \u00een timp ce efectua\u021bi 3-4 seturi, rezultatul este dup\u0103 cum urmeaz\u0103: <strong>pentru a men\u021bine masa muscular\u0103 \u00een acest context, este suficient s\u0103 v\u0103 antrena\u021bi \u00eentregul corp de aproximativ dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, cu 1-2 exerci\u021bii corespunz\u0103toare pentru fiecare parte muscular\u0103<\/strong>, care, odat\u0103 cu num\u0103rul de repeti\u021bii, se va apropia de o epuizare muscular\u0103.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, orice antrenament este mai bun dec\u00e2t nimic. \u00cendr\u0103znesc s\u0103 spun c\u0103 majoritatea oamenilor fac mi\u0219care de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103, \u00eens\u0103 principala problem\u0103 este men\u021binerea intensit\u0103\u021bii antrenamentului f\u0103r\u0103 accesoriile fitness de la sal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_ar_trebui_sa_arate_antrenamentul_de_acasa_fara_accesoriile_fitness\"><\/span>Cum ar trebui s\u0103 arate antrenamentul de acas\u0103 f\u0103r\u0103 accesoriile fitness?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen primul r\u00e2nd, ar trebui s\u0103 v\u0103 bucura\u021bi de el \u0219i s\u0103 \u00eel face\u021bi suficient de solicitant.<\/li>\n\n\n\n<li>La fel ca \u0219i la sal\u0103, \u0219i antrenamentul de acas\u0103 ar trebui s\u0103 fie solicitant \u0219i intens.<\/li>\n\n\n\n<li>Seturile trebuie efectuate aproape p\u00e2n\u0103 la epuizarea muscular\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, unele persoane pot efectua flot\u0103ri sau genuflexiuni pe parcursul vizion\u0103rii unui \u00eentreg episod din serialul preferat, iar al\u021bii sunt aproape de epuizare dup\u0103 20 de repet\u0103ri. Prin urmare, este necesar s\u0103 c\u0103uta\u021bi modalit\u0103\u021bi de a v\u0103 face antrenamentul mai solicitant \u0219i de a cre\u0219te intensitatea acestuia. Nu trebuie s\u0103 uita\u021bi c\u0103 trebuie s\u0103 ave\u021bi \u0219i o alimenta\u021bie de calitate, care s\u0103 aib\u0103 un aport suficient de proteine. Dac\u0103 nu reu\u0219i\u021bi s\u0103 v\u0103 configura\u021bi un plan de antrenament pentru acas\u0103, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alcatuiti-un-plan-de-calitate-pentru-antrenamentele-realizate-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Cum s\u0103 alc\u0103tui\u021bi un plan de calitate pentru antrenamentele realizate acas\u0103? (opens in a new tab)\">Cum s\u0103 alc\u0103tui\u021bi un plan de calitate pentru antrenamentele realizate acas\u0103?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"Atunci c\u00e2nd m\u0103 opresc din antrenament, c\u00e2t timp dureaz\u0103 p\u00e2n\u0103 voi \u00eencepe s\u0103 pierd din masa muscular\u0103?\" class=\"wp-image-194521\" style=\"width:843px;height:563px\" title=\"Atunci c\u00e2nd m\u0103 opresc din antrenament, c\u00e2t timp dureaz\u0103 p\u00e2n\u0103 voi \u00eencepe s\u0103 pierd din masa muscular\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_moduri_de_a_face_antrenamentul_de_acasa_mai_interesant\"><\/span>10 moduri de a face antrenamentul de acas\u0103 mai interesant<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. \u00cencetini\u021bi ritmul atunci c\u00e2nd efectua\u021bi exerci\u021bii<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\" data-rich-text-format-boundary=\"true\">Atunci c\u00e2nd v\u0103 planifica\u021bi antrenamentul de for\u021b\u0103, variabila <strong>Timp sub Tensiune<\/strong> (TUT) este de obicei foarte des trecut\u0103 cu vederea. Aceast\u0103 informa\u021bie arat\u0103 c\u00e2t timp efectua\u021bi o repetare sau o serie \u00eentr-un singur exerci\u021biu sau parte muscular\u0103. <strong>Reprezint\u0103 practic un moment \u00een care mu\u0219chii sunt \u00eenc\u0103rca\u021bi \u0219i func\u021bioneaz\u0103<\/strong>. Pe de alt\u0103 parte, nu este necesar s\u0103 exagera\u021bi. Potrivit lui Shoenfeld (2015), timpul maxim estimat pentru efectuarea unei repet\u0103ri \u00een raport cu hipertrofia muscular\u0103 ar trebui s\u0103 fie de <strong>8 secunde<\/strong>. Studiile sugereaz\u0103 c\u0103 un timp mai lung de 10 secunde este destul de contraproductiv \u00een acest sens.<\/span><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">Cu siguran\u021b\u0103 \u0219ti\u021bi foarte bine c\u0103 genuflexiunile sau flot\u0103rile efectuate foarte rapid nu sunt la fel de dificile ca atunci c\u00e2nd \u00eencetini\u021bi ritmul, mai ales \u00een faza excentric\u0103 a mi\u0219c\u0103rii (p\u00e2n\u0103 \u00een pozi\u021bia marginal\u0103). Un accent mai mare pe faza excentric\u0103 a mi\u0219c\u0103rii duce, de asemenea, la \u201eleziuni musculare\u201d mai mari cauzate de antrenament \u0219i, astfel, un stimul mai puternic al hipertrofiei musculare.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 extinde\u021bi num\u0103rul de exerci\u021bii, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"12 exerci\u021bii cu propria dvs greutate, care v\u0103 vor p\u0103stra \u00een form\u0103. (opens in a new tab)\"><strong>12 exerci\u021bii cu propria dvs greutate, care v\u0103 vor p\u0103stra \u00een form\u0103<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cum s\u0103 v\u0103 folosi\u021bi \u00een mod practic de \u00eencetinirea ritmului exerci\u021biilor?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mai ales \u00een faza excentric\u0103 a mi\u0219c\u0103rii, atunci c\u00e2nd v\u0103 \u00eendrepta\u021bi spre pozi\u021bia marginal\u0103, <strong>\u00eencetini\u021bi<\/strong> \u0219i num\u0103ra\u021bi \u00een g\u00e2nd p\u00e2n\u0103 la 6. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103. O astfel de repetare ar trebui s\u0103 dureze aproximativ 8 secunde. \u00cen plus, <strong>un bonus<\/strong> ar fi implicarea mai mare a centrului corpului, <strong>care cre\u0219te, spre exemplu, atunci c\u00e2nd procesul de \u00eempingere \u00een sus este \u00eencetinit.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">2. Accelera\u021bi \u0219i \u00eencerca\u021bi HIIT sau antrenamentul pliometric<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Accelerarea ritmului este tipic\u0103 pentru antrenamentele HIIT \u0219i cele pliometrice.<\/span> Exist\u0103 multe <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>antrenamente HIIT <\/strong>pe care l<\/span>e pute\u021bi crea singuri din aproape orice mi\u0219care. Tot ce trebuie s\u0103 face\u021bi este s\u0103 alterna\u021bi intervalele de exerci\u021bii de intensitate mare cu cele de repaus, \u00eentr-un raport de aproximativ 2:1. Ve\u021bi face u\u0219or diferen\u021ba cu ajutorul exerci\u021biilor<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">&nbsp;cardio de acas\u0103.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 moduri de a face antrenamentul de acas\u0103 mai interesant\" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Cu antrenamentul HIIT ve\u021bi consuma mai mult\u0103 energie \u0219i ve\u021bi lucra mai mult la condi\u021bia fizic\u0103<\/strong>, \u00een compara\u021bie cu clasicul antrenament cardio. HIIT este \u00een mod normal un antrenament de 30 de minute ce presupune efectuarea de exerci\u021bii intense. Datorit\u0103 efectului After Burn, <strong>metabolismul este accelerat \u00eenc\u0103 c\u00e2teva ore dup\u0103 antrenament<\/strong>. Practic ve\u021bi consuma pu\u021bin mai mult\u0103 energie chiar \u0219i \u00een momentele de odihn\u0103 sau \u00een cele f\u0103r\u0103 efort. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Antrenamentul pliometric este folosit \u00een aproape toate sporturile pentru a cre\u0219te viteza, dinamica \u0219i caracterul dinamic al acestuia.<\/strong> Scopul s\u0103u este de a alterna rapid fazele excentrice \u0219i concentrice ale mi\u0219c\u0103rii atunci c\u00e2nd impactul saltului este urmat de un alt salt imediat. Aici putem men\u021biona, spre exemplu, genuflexiunile cu salturi normale sau salturi la banc\u0103, efectuate cu efort maxim pentru activarea rapid\u0103 a fibrelor musculare \u0219i dezvoltarea for\u021bei. \u00cen plus, antrenamentul pliometric cre\u0219te performan\u021ba sistemului neuromuscular. Prin urmare, ve\u021bi fi capabili s\u0103 face\u021bi totul pu\u021bin mai repede. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Cum se efectueaz\u0103 antrenamentul HIIT sau cel pliometric?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">\u00cen loc s\u0103 va focusa\u021bi pe num\u0103rul de repet\u0103ri, concentra\u021bi-v\u0103 pe timp.<\/strong> De asemenea, pute\u021bi utiliza cronometrul multor aplica\u021bii pentru antrenamentul HIIT. Este foarte popular antrenamentul tabata \u00een care se efectueaz\u0103 exerci\u021bii \u00een 8 seturi cu 20 de secunde pentru fiecare exerci\u021biu \u0219i 10 secunde de odihn\u0103. \u00cen timpul antrenamentului pliometric, intervalul de odihn\u0103 trebuie s\u0103 dureze aproximativ 30-60 de secunde sau s\u0103 lua\u021bi pauz\u0103 de 3-5 ori \u00een timpul antrenamentului.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Folosi\u021bi \u00eentreaga gam\u0103 de mi\u0219c\u0103ri<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">V-a\u021bi \u00eentrebat vreodat\u0103 dac\u0103 folosi\u021bi pe deplin poten\u021bialul fiec\u0103rui exerci\u021biu \u00een parte sau gama complet\u0103 de mi\u0219care? <\/span><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Acest lucru \u00eenseamn\u0103 c\u0103 ve\u021bi atinge punctul cel mai de jos posibil \u00een faza inferioar\u0103 a mi\u0219c\u0103rii cu ajutorul <a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" class=\"ek-link\">genuflexiunilor<\/a>, flot\u0103rilor sau a fand\u0103rilor. <\/span><\/strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Acest lucru va duce la o mai mare \u00eentindere a fibrelor musculare, la utilizarea \u00eentregului poten\u021bial al exerci\u021biilor \u0219i la o construire mai eficient\u0103 a masei musculare \u0219i a for\u021bei. Dac\u0103 nu ave\u021bi \u00eenc\u0103 puterea sau mobilitatea pentru a efectua o genuflexiune profund\u0103, lucra\u021bi la \u00eembun\u0103t\u0103\u021birea acesteia, de exemplu sub forma \u201egenuflexiunilor par\u021biale\u201d \u00eentr-o pozi\u021bie marginal\u0103 mai mare. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">Eficacitatea utiliz\u0103rii \u00eentregului interval de mi\u0219care a fost demonstrat\u0103 \u0219i de un studiu care a testat utilizarea gamei de mi\u0219care \u00een exerci\u021biile la banc\u0103. \u00cen mod (ne)surprinz\u0103tor, <strong>cea mai mare \u00eembun\u0103t\u0103\u021bire a fost ob\u021binut\u0103 de un grup de persoane care au folosit \u00eentreaga gam\u0103 de mi\u0219care<\/strong>, comparativ cu 1\/3 sau 2\/3 din gama maxim\u0103 de mi\u0219care.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. R\u0103m\u00e2ne\u021bi o vreme \u00een pozi\u021bia marginal\u0103 a exerci\u021biului, \u00eens\u0103 pute\u021bi utiliza \u0219i pulsarea<\/h3>\n\n\n\n<p>Un alt instrument pentru ob\u021binerea unei tensiuni musculare mai mari \u0219i, astfel, a unei intensit\u0103\u021bi mai mari de antrenament, este <strong>oprirea momentan\u0103<\/strong> (1 &#8211; 3 secunde) sau <strong>utilizarea unor mi\u0219c\u0103ri mici \u00een sus \u0219i \u00een jos (\u201epulsare\u201d) \u00een pozi\u021bia inferioar\u0103 a exerci\u021biului<\/strong>. Dac\u0103 sunte\u021bi suficient de stric\u021bi, dup\u0103 primele c\u00e2teva repet\u0103ri ve\u021bi sim\u021bi o senza\u021bie de arsur\u0103 a mu\u0219chilor, ceea ce \u00eenseamn\u0103 c\u0103 exerci\u021biile fizice sunt mai solicitante. De exemplu, pute\u021bi s\u0103ri de 5 sau 10 ori \u00een sus \u0219i \u00een jos (impulsuri) \u00een apropierea pozi\u021biei finale inferioare, cum ar fi cazul \u00een unei genuflexiuni, \u0219i apoi s\u0103 v\u0103 \u00eentoarce\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u00een picioare. Astfel, ve\u021bi implica \u00eentreaga gam\u0103 de mi\u0219care \u0219i ve\u021bi profita din plin de toate fazele mi\u0219c\u0103rii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. \u00cencerca\u021bi exerci\u021bii unilaterale<\/h3>\n\n\n\n<p>\u00cen mod natural, nu pute\u021bi efectua <strong>mi\u0219c\u0103ri unilaterale<\/strong> cu unele exerci\u021bii, dar este posibil cu multe dintre acestea. Un exemplu ar putea fi <strong>genuflexiunile cu un singur picior sau plank \u00eentr-o m\u00e2n\u0103<\/strong>. Astfel, ve\u021bi \u00eencepe s\u0103 lucra\u021bi mai mult la stabilitate \u00een timpul exerci\u021biului \u0219i, \u00een cazul unui exerci\u021biu de tip plank \u00eentr-o m\u00e2n\u0103, ve\u021bi implica \u0219i mai mult mu\u0219chii oblici abdominali. Un alt exemplu este <strong>exerci\u021biul one-sided fly cu o sticl\u0103 de ap\u0103 sau cu o pung\u0103 de cump\u0103r\u0103turi plin\u0103<\/strong>, atunci c\u00e2nd mu\u0219chii centrali ai corpului sunt implica\u021bi pu\u021bin mai mult.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 beneficiile exerci\u021biilor de tip plank, citi\u021bi articolul nostru intitulat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-voi-cand-faceti-plansa-in-fiecare-zi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Ce se \u00eent\u00e2mpl\u0103 cu voi c\u00e2nd face\u021bi Plank \u00een fiecare zi? (opens in a new tab)\">Ce se \u00eent\u00e2mpl\u0103 cu voi c\u00e2nd face\u021bi Plank \u00een fiecare zi?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg\" alt=\"Face\u021bi mai multe repet\u0103ri \u0219i \u00eencetini\u021bi ritmul exerci\u021biului\" class=\"wp-image-194561\" style=\"width:843px;height:562px\" title=\"Face\u021bi mai multe repet\u0103ri \u0219i \u00eencetini\u021bi ritmul exerci\u021biului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Face\u021bi mai multe repet\u0103ri <\/h3>\n\n\n\n<p>Poate c\u0103 este o metod\u0103 foarte clar\u0103 prin care pute\u021bi face antrenamentul mai solicitant, \u00eens\u0103 merit\u0103 men\u021bionat\u0103. Ve\u021bi observa beneficiile mai multor repet\u0103ri, mai ales atunci c\u00e2nd nu folosi\u021bi o greutate extern\u0103, iar exerci\u021biile devin prea u\u0219oare pentru voi. <strong>Cu ajutorul mai multor repet\u0103ri ve\u021bi atinge stresul metabolic<\/strong>, care este unul dintre mecanismele ce stimuleaz\u0103 dezvoltarea masei musculare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Scurta\u021bi intervalul de odihn\u0103<\/h3>\n\n\n\n<p>Reduc\u00e2nd pauza dintre seturi, exerci\u021biile se practic\u0103 \u00eentr-un timp mai scurt, ceea ce duce la mai mult stres metabolic, similar cu cazul anterior. Astfel, <strong>mu\u0219chii pur \u0219i simplu lucreaz\u0103 mai mult<\/strong>. \u00cencepe\u021bi prin a scurta intervalul de odihn\u0103 cu 10 secunde, \u00een func\u021bie de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. \u00cenc\u0103rca\u021bi mu\u0219chii la un unghi diferit<\/h3>\n\n\n\n<p>Ce este de f\u0103cut atunci c\u00e2nd flot\u0103rile obi\u0219nuite devin prea u\u0219oare pentru voi? <strong>A\u0219eza\u021bi-v\u0103 picioarele pe o platform\u0103 ridicat\u0103<\/strong>, cum ar fi o canapea, un scaun sau o mas\u0103. Acest lucru va pune mai mult\u0103 greutate pe jum\u0103tatea superioar\u0103 a corpului, for\u021b\u00e2nd mu\u0219chii s\u0103 lucreze mai mult. Pute\u021bi utiliza acela\u0219i principiu atunci c\u00e2nd face\u021bi podul, c\u00e2nd v\u0103 pune\u021bi picioarele pe o platform\u0103 ridicat\u0103 \u0219i v\u0103 antrena\u021bi mai eficient mu\u0219chii fesieri \u0219i partea din spate a coapselor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Fi\u021bi creativi \u0219i combina\u021bi tipurile de exerci\u021bii<\/h3>\n\n\n\n<p>Cum s\u0103 proceda\u021bi pentru a face antrenamentul mai interesant \u0219i mai solicitant? <strong>Combina\u021bi mai multe tipuri de exerci\u021bii \u00eentr-unul singur<\/strong>. Vom ilustra acest lucru prin umr\u0103torul exemplu, \u00eencerca\u021bi s\u0103 efectua\u021bi genuflexiuni care utilizeaz\u0103 rezisten\u021ba static\u0103 sau pulsarea \u0219i pliometria. La \u00eenceput, face\u021bi 10 genuflexiuni, apoi apropia\u021bi-v\u0103 de pozi\u021bia final\u0103 inferioar\u0103 \u0219i fie r\u0103m\u00e2ne\u021bi \u00een aceast\u0103 pozi\u021bie timp de 10 secunde, fie face\u021bi 10 mi\u0219c\u0103ri scurte \u00een sus \u0219i \u00een jos (\u201epuls\u0103ri\u201d). Finaliza\u021bi \u00eentreaga serie cu salturi. Depinde de voi \u0219i de abilit\u0103\u021bile voastre s\u0103 v\u0103 face\u021bi exerci\u021biul mai solicitant, \u00eens\u0103 exist\u0103 multe posibilit\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Folosi\u021bi tot ceea ce v\u0103 ofer\u0103 casa ca \u0219i greutate extern\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Conserve<\/strong>, cum ar fi cele de n\u0103ut sau fasole, diverse<strong> sticle mari de plastic umplute cu ap\u0103 sau nisip.<\/strong><\/span> Pute\u021bi folosi \u0219i<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/recipientul-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sticle mai mari de ap\u0103<\/a> \u0219i butoaie <\/strong>ca greutate \u00een loc de ganterele clasice.<\/span><\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Pute\u021bi folosi un rucsac sau un ghiozdan plin cu c\u0103r\u021bi<\/strong> sau sticle de plastic umplute cu ap\u0103 <strong>ca greutate pentru genuflexiuni, fand\u0103ri sau alte exerci\u021bii concentrate pe jum\u0103tatea inferioar\u0103 a corpului, cum ar fi exerci\u021biile de tip plank sau flot\u0103rile.<\/strong><\/li>\n\n\n\n<li>V\u0103 vor fi de ajutor <strong>pungile de cump\u0103r\u0103turi umplute cu c\u0103r\u021bi sau sticlele din plastic umplute cu ap\u0103<\/strong> \u00een timpul antrenamentelor pentru biceps, triceps sau umeri.<\/li>\n\n\n\n<li>\u00cen plus, pute\u021bi folosi <strong>piese de mobilier<\/strong> care pot fi mutate \u0219i care nu risc\u0103 s\u0103 v\u0103 r\u0103neasc\u0103 pe voi sau pe altcineva \u0219i nu risca\u021bi s\u0103 distruge\u021bi apartamentul. Dac\u0103 ave\u021bi o mas\u0103 mai mic\u0103 din lemn masiv \u00een sufragerie, o pute\u021bi folosi, de exemplu, pentru antrenamentul spatelui. \u00cen schimb, scaunul sau canapeaua vor servi drept suport \u00een timpul flot\u0103rilor obi\u0219nuite sau al antrenamentului pentru triceps.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">V\u0103 \u00eentreba\u021bi cum s\u0103 crea\u021bi o bar\u0103 de greut\u0103\u021bi?<\/strong> Lua\u021bi o <strong>m\u0103tur\u0103 veche din lemn<\/strong> sau un <strong>b\u0103\u021b de hochei<\/strong> neutilizat \u0219i <strong>ata\u0219a\u021bi-i pungi de cump\u0103r\u0103turi sau c\u00e2te un rucsac umplut cu c\u0103r\u021bi pe fiecare parte<\/strong>. Pe acestea pute\u021bi s\u0103 le fixa\u021bi cu ajutorul unei benzi adezive obi\u0219nuite.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Folosi\u021bi-v\u0103 de partenerul sau partenera voastr\u0103<\/strong> atunci c\u00e2nd efectua\u021bi genuflexiuni, flot\u0103ri sau exerci\u021bii de tip plank. Bine\u00een\u021beles, acesta\/aceasta nu trebuie s\u0103 se sprijine pe voi. Tot ce trebuie s\u0103 fac\u0103 este s\u0103-\u0219i pun\u0103 picioarele pe spatele vostru atunci c\u00e2nd sta\u021bi \u00een pozi\u021bia de plank.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dintr-odat\u0103 a\u021bi descoperit c\u0103 ave\u0219i propria sal\u0103 acas\u0103, nu-i a\u0219a? Dac\u0103 nu vre\u021bi s\u0103 improviza\u021bi \u00een acest mod, atunci cump\u0103ra\u021bi-v\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/elastice-pentru-fitness-si-extensoare\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"benzi elastice (opens in a new tab)\">benzi elastice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"un sistem de antrenament de tip suspensie (opens in a new tab)\">un sistem de antrenament de tip suspensie<\/a> sau greut\u0103\u021bi pentru a v\u0103 echipa sala de acas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Dac\u0103 pierderea motiva\u021biei pentru antrenamente este un chin pentru voi, citi\u021bi articolul nostru intitulat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\">5 sfaturi pentru a v\u0103 men\u021bine activi \u0219i motiva\u021bi pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219i acas\u0103<\/a><\/strong><\/span><\/span><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg\" alt=\"Fi\u021bi creativi, combina\u021bi tipuri de exerci\u021bii \u0219i folosi\u021bi tot ce g\u0103si\u021bi prin cas\u0103 ca \u0219i greutate\" class=\"wp-image-194579\" style=\"width:843px;height:562px\" title=\"Fi\u021bi creativi, combina\u021bi tipuri de exerci\u021bii \u0219i folosi\u021bi tot ce g\u0103si\u021bi prin cas\u0103 ca \u0219i greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_tineti_minte\"><\/span>Ce trebuie s\u0103 \u021bine\u021bi minte? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Antrenamentul de acas\u0103 f\u0103r\u0103 accesorii fitness nu trebuie s\u0103 fie plictisitor<\/strong>, iar voi nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 acesta nu va fi la fel de eficient ca cel de la sal\u0103. Desigur, nu este la fel de solicitant ca atunci c\u00e2nd sunte\u021bi obi\u0219nui\u021bi s\u0103 face\u021bi c\u00e2te o \u201esut\u0103\u201d de genuflexiuni, \u00eens\u0103 trebuie s\u0103 fi\u021bi dispu\u0219i s\u0103 c\u0103uta\u021bi diverse modalit\u0103\u021bi. De asemenea, este interesant faptul c\u0103, pentru men\u021binerea masei musculare, trebuie s\u0103 efectua\u021bi aproximativ 1-2 antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, cu 1-2 exerci\u021bii corespunz\u0103toare pentru fiecare parte muscular\u0103, care vor atinge epuizarea muscular\u0103 \u00een func\u021bie de num\u0103rul de repet\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Din lucrurile obi\u0219nuite pe care le ave\u021bi acas\u0103 pute\u021bi crea o greutate extern\u0103<\/strong> care s\u0103 v\u0103 fac\u0103 antrenamentul mai solicitant. V\u0103 pute\u021bi inspira din articolul de ast\u0103zi. De exemplu, o rezisten\u021b\u0103 static\u0103 \u00een realizarea genuflexiunilor poate fi cu adev\u0103rat solicitant\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cum v\u0103 descurca\u021bi cu antrenamentul la domiciliu? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii sfaturile, ponturile sau gadgeturile pe care le folosi\u021bi atunci c\u00e2nd v\u0103 antrena\u021bi acas\u0103. Dac\u0103 v-a pl\u0103cut articolul \u0219i v-a fost util, sus\u021bine\u021bi-l cu un share, a\u0219a \u00eenc\u00e2t prietenii vo\u0219tri s\u0103 \u00ee\u0219i poat\u0103 \u00eembun\u0103t\u0103\u021bi \u0219i ei antrenamentele la domiciliu.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u0103 pute\u021bi face antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 echipament fitness! Iat\u0103 cele mai bune sfaturi pentru a-l face s\u0103 func\u021bioneze.<\/p>\n","protected":false},"author":65,"featured_media":194604,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7262,6182,6446],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament-de-forta","9":"tag-antrenament-hiit","10":"tag-exercitii-cu-propria-greutate","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 v\u0103 face\u021bi antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 accesorii fitness - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u0103 pute\u021bi face antrenamentul de acas\u0103 mai interesant, chiar \u0219i f\u0103r\u0103 echipament fitness! 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